Punches make great arm exercises in the pool. They can also make effective aerobic workouts if performed rapidly for longer time. However, combining punches with upper body twisting adds a lot to the exercise.

While the main focus is arm muscles, this exercise also targets your core, and increases your flexibility. It's highly recommended to perform with aqua dumbbells or any other resistance.

Starting Position:Stand in the shallow end with one leg behind to support your body. put your shoulders in the water. Hold the dumbbells and spread your arms to the side, slightly below parallel and your palms facing forward.

Starting Position:In the shallow-end, bend your front leg to put your shoulders under the water. Hold the aqua dumbbells with two hands and spread your arms to the side, aligned with your shoulders and parallel to the bottom of the pool. Face your palms downwards.